Tactics
It seems my deadlift goes up so long as I show up and do the reps, so I'm going to do lots of squats and sled work and loaded carries to just generally get the posterior chain and back stronger.

Bench goals are back-burnered until squat and dead goals are reached, so if the program gets crowded press and bench will take one for the team.

Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

It's on. A year long quest, I'll aim for the same.
The main goals are to improve in Bench, Front Squat and Deadlift, while keeping the weigth around 75-85kg (now about 76kg/167lbs.) and bodyfat low, of course.

Front Squat: 140kg
Deadlift 175kg
Bench Press: 95kg

These are huge goals, it means I should get both my DL and Front Squat up 20kg, and Bench up 10kg. But it's possible, if I train right.
The tactic I approach the issue first is Good old fashioned periodization program. Starting next January, lasting a bit over 20 weeks. After that, I'll see what needs more specific and concentrated work.

I would like to take part in the Nova Scotia provincials in May. Next November, the above meet will be in Halifax so I'll have no excuse for not attending.

My goal is to take part in the May event. In the longer term, it's to qualify for regionals, which in my age group would be a Class V total.

Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

wishlist:
top set of 450 x 5 for back squat
top set of 315 x 5 for front squat
complete a 420 buckeye pyramid
top set of 500 (singles) for deadlift
military press 250
power clean 250
get 6 x 6 with 30 second rest on MMA misery complex.